I'm running a few extra training sessions aimed at the Eastleigh 10K at the end of March.
First is this Wednesday (25th). Meet at Fleming Park Leisure Centre in the lobby at 6:30pm.
The plan is to cover the full route - but you can take walking breaks if required!
Address:
Fleming Park Leisure Centre, Passfield Avenue,Eastleigh,Hampshire,SO50 9NL
I've had it OK-ed by the Centre that we can change there, use lockers & loos if required. Just walk straight to the changing rooms. Just ensure that you are in the lobby for 6:30pm ready to run!
Gin
Monday, 23 February 2009
Thursday, 19 February 2009
Beginners Programme – Week 6
Well done for last week’s run! I’m really impressed with the effort you are all putting into running – and with the resulting performance.
We are definitely going to be employing the loop back system this week:
If you are ahead of those at the back by a fair bit:
· Turn around
· Run to the back
· Carry on running for about 100m
· Turn around
Monday’s Training Session
· Warm up
· 1 minute walking / 5 minutes jogging – repeated over 30 minutes with an additional 6 minute jog at the end
· Cool down
· Stretching
Homework
· Repeat Monday’s training session at least once this week – ideally twice. If 5 minutes of running is too tough, ease up to more walk breaks. If you have any major aches or pains, don’t run – just stick to walking or rest & we’ll discuss on Monday.
· Again, try and fit in at least 1 session of other aerobic activity this week too.
We are definitely going to be employing the loop back system this week:
If you are ahead of those at the back by a fair bit:
· Turn around
· Run to the back
· Carry on running for about 100m
· Turn around
Monday’s Training Session
· Warm up
· 1 minute walking / 5 minutes jogging – repeated over 30 minutes with an additional 6 minute jog at the end
· Cool down
· Stretching
Homework
· Repeat Monday’s training session at least once this week – ideally twice. If 5 minutes of running is too tough, ease up to more walk breaks. If you have any major aches or pains, don’t run – just stick to walking or rest & we’ll discuss on Monday.
· Again, try and fit in at least 1 session of other aerobic activity this week too.
A bit more about... training
Some tips that might help with your homework:
Try to stick to an aerobic steady pace. You’ll know if you at this pace as you’ll be able to talk – a little breathily perhaps. If I’m running alone, I have been known to say out loud “normal conversation” to check I’m not going too fast.
Walking breaks are very acceptable! There’s evidence that even experienced runners can achieve faster overall times if they take walking breaks.
If you are aiming for a particular distance, one technique is to do the full distance from the outset – but start by run/walking. Build up to running more – aim to run 10% more each week. This works well for 5K and 10K.
Speed work can help. For a single run, focus on either distance or speed – not everything at once! Try alternating running as fast as you can (at a pace where you can’t talk) for 2 minutes with running at a gentle jog – and repeat over 10 minutes. Over time, you’ll find that this technique (“Interval Training”) improves your steady pace speed.
Cross Training works! Don’t restrict yourself to running. Mixing in other activities can boost your fitness and variety will help to keep you interested.
Cycling compliments running well – similar muscle groups but it is lower impact. Swimming and walking also provide low impact exercise. Yoga and pilates can help with posture, flexibility and strength.
Some resources:
www.mapmyrun.co.uk – great for planning and measuring your runs.
www.runnersworld.co.uk – lots of advice on running.
Try to stick to an aerobic steady pace. You’ll know if you at this pace as you’ll be able to talk – a little breathily perhaps. If I’m running alone, I have been known to say out loud “normal conversation” to check I’m not going too fast.
Walking breaks are very acceptable! There’s evidence that even experienced runners can achieve faster overall times if they take walking breaks.
If you are aiming for a particular distance, one technique is to do the full distance from the outset – but start by run/walking. Build up to running more – aim to run 10% more each week. This works well for 5K and 10K.
Speed work can help. For a single run, focus on either distance or speed – not everything at once! Try alternating running as fast as you can (at a pace where you can’t talk) for 2 minutes with running at a gentle jog – and repeat over 10 minutes. Over time, you’ll find that this technique (“Interval Training”) improves your steady pace speed.
Cross Training works! Don’t restrict yourself to running. Mixing in other activities can boost your fitness and variety will help to keep you interested.
Cycling compliments running well – similar muscle groups but it is lower impact. Swimming and walking also provide low impact exercise. Yoga and pilates can help with posture, flexibility and strength.
Some resources:
www.mapmyrun.co.uk – great for planning and measuring your runs.
www.runnersworld.co.uk – lots of advice on running.
Saturday, 14 February 2009
Monday Week 5 - Beginner's Programme
· Warm up
· 1 minute walking / 4 minutes jogging – repeated over 30 minutes with an additional 5 minute jog at the end
· Cool down
· Stretching
· 1 minute walking / 4 minutes jogging – repeated over 30 minutes with an additional 5 minute jog at the end
· Cool down
· Stretching
A bit more about... injuries
I’m really hoping that this is advice you never have to put into practice!
Avoiding injury in the first place
There’s a great piece of advice from Runners World magazine – “don’t let a niggle become an injury”. Ensure that you warm up, cool down and stretch properly every time you run. Also check your speed – you should be able to talk (breathily perhaps!). Risk assess your route – look out for obstacles and slippery sections – tripping over kerbs is quite common. And take care crossing roads.
If your feet or legs are hurting, it could be worth going to a specialist running shop to get some advice – which might result in new trainers. If pavements in your area have strong cambers, avoid a loop where you are always on the same slope – try crossing over. Concrete pavements are harder than asphalt so less foot-friendly.
Don’t train every day – rest days allow your body to recover. This is also when your muscles actually improve!
RICE
This summarises what to do with a minor injury. Major injuries – for example if you cannot bear weight on an injured leg – require a trip to casualty. Follow RICE for several days. If a minor injury doesn’t improve, go to your GP.
* REST Rest up! When you do start running again, take it really slowly and carefully initially.
* ICE Get a packet of frozen peas & place the whole (unopened) bag onto the injured area and leave for up to 15 minutes. You might want to wrap the bag in a tea towel. Return the peas to the freezer (label them as “not for eating”!). You can repeat this hourly.
* COMPRESSION Pressure can help – tubigrips are a handy way to apply pressure to the injured area.
* ELEVATION Raise the injured area – for example, prop up an injured ankle on the sofa.
Avoiding injury in the first place
There’s a great piece of advice from Runners World magazine – “don’t let a niggle become an injury”. Ensure that you warm up, cool down and stretch properly every time you run. Also check your speed – you should be able to talk (breathily perhaps!). Risk assess your route – look out for obstacles and slippery sections – tripping over kerbs is quite common. And take care crossing roads.
If your feet or legs are hurting, it could be worth going to a specialist running shop to get some advice – which might result in new trainers. If pavements in your area have strong cambers, avoid a loop where you are always on the same slope – try crossing over. Concrete pavements are harder than asphalt so less foot-friendly.
Don’t train every day – rest days allow your body to recover. This is also when your muscles actually improve!
RICE
This summarises what to do with a minor injury. Major injuries – for example if you cannot bear weight on an injured leg – require a trip to casualty. Follow RICE for several days. If a minor injury doesn’t improve, go to your GP.
* REST Rest up! When you do start running again, take it really slowly and carefully initially.
* ICE Get a packet of frozen peas & place the whole (unopened) bag onto the injured area and leave for up to 15 minutes. You might want to wrap the bag in a tea towel. Return the peas to the freezer (label them as “not for eating”!). You can repeat this hourly.
* COMPRESSION Pressure can help – tubigrips are a handy way to apply pressure to the injured area.
* ELEVATION Raise the injured area – for example, prop up an injured ankle on the sofa.
Monday, 9 February 2009
Well done!
Horrible weather today - very impressed with the turn out tonight! You all did fabulously.
Gin
Gin
Monday, 2 February 2009
Too snowy to run tonight!
I've been texting & emailing - but just in case I've missed you - running is cancelled tonight (2nd Feb) due to the snow. More is forecast & even if it thaws this afternoon, I'm concerned that a big freeze will render the pavements too slippery for my risk assessment.
Next week will now be week 4 for the beginners.
Gin
Next week will now be week 4 for the beginners.
Gin
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